Baked Fish

Ingredients:

1 tablespoon chopped fresh parsley
1 clove garlic minced
zest of lemon grated
juice of 1 lemon
salt to taste
3 tablespoon avacado oil or oil of choice
10 – 12 oz. of white fish of choice

Instructions:

Preheat oven to 350

1. Combine parsley, garlic , lemon zest, lemon juice, salt and oil of choice.. Pour over fish.
2. Marinate fish in refrigerator for 30 – 60 min.
3. Line a baking dish with aluminum foil.
4. Place the fish in baking dish. Pour marinate over fish, making sure that the herbs stick to the fish.
5. Bake for 20 – 25 min. or until fish flakes easily.

Nutritional facts per serving: Calories 100. Carbohydrates: 10 g. Protein: 20.

Basmati Rice Pilaf with Peas, Scallions and Lemon.

Ingredients:

1 cup basmati rice
2 cups water
1 tablespoon Olive Oil
1 small onion chopped
salt and pepper to taste
2 cloves of garlic minced
1 tspn grated lemon zest
1/2 cup frozen peas thawed

Instructions:

1. Heat oil in large saucepan over medium heat. Add onion and 1/4 tslpn. salt until onion is softened. (about 5 in. )
2. Stir in rice, garlic, lemon zest and cook a stirring often. 3 – 4 min. Stir in water and bring to simmer then cover and reduce heat to low.
3. Cook until water is absorbed and rice is soft. 18 – 20 min.
4. stir in 1/2 cup of peas
5.Remove from heat and let sit with lid on for 10 min.
6. Fluff rice and season with salt and pepper.

Nutritional facts for 1 cup. Calories: 190, Carbohydrates 40 g , Protein 5 g.

Simple Steam Asparagus

Ingredients:

1 bunch asparagus (1 – 1 1/2 lbs.)
juice of 1/2 lemon
1 – 2 tablespoons grass fed butter.

Instructions:

1. Steam asparagus in steamer basket , 5 – 6 min.
2. Place on serving plate. Melt butter in microwave.
3. Stir lemon juice into melted butter. and drizzle over asparagus.

Nutritional facts (approximate) 3 – 4 servings. Calories 90, Carbohydrates: 5 g. Protein 3 g.